Summer Meatball Salad

Summer Meatball Salad

  • Serves: 4
  • Prep Time: 00:25
  • Cooking Time: 00:20
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Lightly fragrant meatballs in a fresh garden and kiwifruit salad, topped with a tasty mustard and almond butter dressing. A perfect dinner salad for summer. Bake a double batch of meatballs and freeze half to keep for another day.

Ingredients

* Please click on the green icon next to the ingredients listed below for extra details and helpful information.

  • MEATBALLS:
  • 1 tsp caraway seeds
  • 1 tsp celery seeds
  • 1 tsp fennel seeds
  • 1 tsp garlic, minced
  • 2 Tbsp coconut aminos
  • 1 med onion(s), finely diced
  • 3/4 tsp pink Himalayan salt, or sea salt
  • 1 egg(s)
  • 600g beef mince
  • 1/2 cup zucchini, grated and squeezed to remove liquid
  • 2 Tbsp coconut flour
  • DRESSING:
  • 1/3 cup olive oil, mild flavour
  • 3 Tbsp almond butter/spread
  • 3 Tbsp lemon juice
  • 1 Tbsp apple cider vinegar
  • 2 tsp Dijon mustard
  • 1/4 tsp pink Himalayan salt
  • SALAD:
  • 120g mix of spinach leaves, and rocket
  • 1 punnet cherry tomato(es), cut in half
  • 1 Lge carrot(s), grated
  • 2 lebanese cucumber(s), halved lengthways and sliced
  • 3 kiwifruit, peeled and sliced
  • 1 Lge avocado(s), chopped in chunks
  • 1 Tbsp chopped parsley, to serve

Directions

Preheat oven to 180c. Line 2 baking trays with baking paper.

Add the caraway, celery and fennel seeds to a blender and blend for 8 seconds to crush the seeds (the air generated by the blades will help lift the seeds to crush) or use a mortar and pestle.

Add the crushed seeds, garlic, coconut aminos, onion, salt and egg to a large bowl. Use a fork to whisk the ingredients together.

Add the beef, zucchini and coconut flour to the bowl. Mix all the ingredients together really well (I use my hands for this part). Allow to sit for 5 minutes for the coconut flour to absorb some of the moisture.

Scoop out heaped tablespoons of mixture to form approximately 26 small balls and place onto the prepared tray (I use a small ice cream scoop to form a nice shaped meatball). Cook for 18 - 20 minutes or until cooked through but still moist (turning trays once while cooking). Set aside to slightly cool.

To make the Dressing: Add all the dressing ingredients to a blender. Whiz to a smooth consistency, if you would prefer a thinner dressing, add 2 teaspoons of filtered water. Set aside at room temperature.

To prepare the Salad: Add all the salad ingredients to a large bowl and toss to mix.

To Serve: Divide the salad between four individual plates and top with the warm meatballs. Pour the dressing over the meatballs and salad, then sprinkle with fresh parsley.

caraway seeds

Caraway seeds have a pungent, anise-like flavour and aroma. Caraway is used as a spice in breads, desserts, casseroles, stews, sauerkraut and used in many European and Middle Eastern cuisines. Caraway is also used as a breath freshener.

celery seeds

Celery seeds are found in the small white flowers of the celery plant. Use celery seeds in dishes that benefit from it's warm, bitter, celery-like flavour - meatloaf, soups and mayonnaise dressings. They have been used in medicine for thousands of years in the Eastern world. Today the seeds are mostly used as a diuretic, it helps the body eliminate water. It's also known to be used for treating arthritis, gout and reducing inflammation.

fennel seeds

Fennel seeds are highly aromatic. The seeds are pale greenish in colour and have a faintly sweet and refreshing flavour. The seeds can be used whole or crushed and ground down to a powder. Add fennel seeds to salads, soups, meatloaf and stews. Fennel seeds aid digestion and used as a mouth freshener.

garlic

Garlic is a close relative to the onion and has been used throughout history for both medicinal and culinary purposes. In most of my recipes I use minced garlic as I find it distributes better throughout the dish. When in a hurry I use organic minced garlic which I purchase in glass jars and store in the fridge. When garlic powder is needed for a particular recipe, I use 'Simply Organic' brand. Why is garlic so good for us? It is an immune booster, antibiotic, good for the heart, cancer fighter and it's also knew as a weight loss aid (appetite suppressant).

coconut aminos

An excellent soy free alternative to soy sauce and tamari. It comes from the sap of the coconut tree and has a sweeter flavour than soy sauce and is not as salty. Coconut aminos can be purchased from health food stores or online. This is one of my favourite ingredients.

onion(s)

In my recipes when listing onion I am referring to a brown (also called yellow) onion. Onions are members of the allium plant family which also includes garlic, leeks, spring onions and shallots. Onions are valued more for the flavour they impart in cooking than for their nutritional content. Onions are know for their antibacterial effect helping to prevent superficial infections and their sulfur compounds may block carcinogens.

pink Himalayan salt

Raw pink Himalayan salt crystals is unlike common table salt which can be a highly refined industrial byproduct, otherwise know as sodium chloride. Himalayan salt is completely pure and may naturally balance the body's alkaline/acidity and regulate water content. In addition Himalayan salt helps in the absorption of nutrients from food and contains many trace minerals for healthy cell structure. I purchase fine pink Himalayan crystal salt so I can use it in my shaker and for cooking.

egg(s)

I have used large free range or organic eggs from a 700g carton in my recipes. Eggs are one of the few foods considered to be a complete protein because they contain all 9 essential amino acids, also studies have shown that lutein (yellow colour) in egg yolks protects against the progress of early heart disease.

beef mince

Beef mince is ground down beef steak, it can make a meal very economical and is so versatile. It is used in many recipes including, hamburger patties, cottage pie, chili, meatloaf, bolognese and meatballs. Purchase organic and grass fed beef mince if possible. An excellent source of protein.

zucchini

A zucchini is also called a courgette or summer squash depending on which country you live in. Zucchini looks similar to a cucumber and is usually served cooked with it's skin left on. Zucchini contains a good amount of folate, potassium, vitamin A,C and fibre.

coconut flour

This flour is made by drying and grinding the meat of a coconut to a fine texture. Coconut flour is an excellent source of dietary fiber and protein. It's a good grain-free alternative but does require a larger amount of liquid than normal when baking. When replacing in a recipe that calls for wheat flour, use this guide; 1 cup of wheat flour = 1/3 cup coconut flour, add an extra egg and an extra 1/3 cup of liquid. There are now quite a few brands of coconut flour available and they all seem to perform differently depending on how coarse the texture is. In my recipes I have used Organic Coconut Flour from 'Let's Do Organic', I like its finer texture (I purchase from iherb.com).

olive oil

The olive fruit of the olive tree is pressed and crushed to released the oil. Healthy fats like olive oil are essential for brain function and to transport vitamins and minerals throughout our bodies. This is a delicious oil to drizzled over salads and vegetables.

almond butter/spread

Almond butter may also be called almond spread. It is finely ground down almonds to a texture resembling a paste. In my cookbook I have a recipe for roasted almond butter, which has extra flavour due to the roasting and a little organic salt added. If purchasing a commercial almond butter in a jar, make sure it's 100% almonds.

lemon juice

Use freshly squeezed lemon juice. Most store bought lemon juice containers preservatives.

apple cider vinegar

Apple Cider Vinegar is used extensively throughout my recipes due to its health benefits. When purchasing, look for raw unfiltered apple cider vinegar ‘with the mother’ it has a cloudy appearance. Avoid malt vinegars as they are made from barley and contain gluten.

Dijon mustard

Mustard is a condiment made from various varieties of seeds from the mustard plants (white or yellow mustard, brown or Indian mustard and black mustard). The seeds are ground to make different kinds of mustard. Dijon mustard is made when ground into a paste with added ingredients like water, salt, lemon juice and flavours and spices. It is a much milder mustard and is excellent to add to sauces and dressing.

pink Himalayan salt

Raw pink Himalayan salt crystals is unlike common table salt which can be a highly refined industrial byproduct, otherwise know as sodium chloride. Himalayan salt is completely pure and may naturally balance the body's alkaline/acidity and regulate water content. In addition Himalayan salt helps in the absorption of nutrients from food and contains many trace minerals for healthy cell structure. I purchase fine pink Himalayan crystal salt so I can use it in my shaker and for cooking.

spinach leaves

I use English spinach leaves in my recipes. This more modern variety of spinach is more tender than older varieties and has small flat leaves. Can be eaten raw or lightly cooked. Spinach has a high nutritional value and is a rich source of iron.

tomato(es)

The tomato is a fruit but is much lower in sugar content than other fruits so it is typically eaten raw in salads and cooked in many dish and sauces from around the world. The tomato belongs to the nightshade family. Tomatoes contain carotene lycopene, one of the most powerful natural antioxidants.

carrot(s)

This crunchy orange vegetable is rich in beta-carotene, which is converted into vitamin A in the liver. They are good for the eyes and improve night vision. You get vitamin A and a host of other powerful health benefits from carrots, including cancer prevention, helps prevent infections and heart disease, protects teeth and gums and promotes healthier skin.

lebanese cucumber(s)

Lebanese cucumbers are usually just a little smaller and have thinner skins than the regular green cucumber and are eaten with skin on, which means more green into your diet. They also don't seem to cause burping or indigestion. Cucumbers contain Vitamin K.

kiwifruit

Kiwifruit is the shape of a large egg and has a fuzzy, light brown skin with a bright green flesh. The flesh has a sweet flavour when ripe but the inner core can be tough. Kiwifruit is a rich source of vitamin C, vitamin K and a good source of dietary fibre and vitamin E.

avocado(s)

It is often mistaken for a vegetable, the avocado is a fruit. It has a rich buttery flavour and smooth texture. Avocados are a good source of healthy fats, vitamin C, E and B6, potassium and dietary fibre, also useful amounts of iron magnesium and folate.

parsley

Parsley would be the most widely used herb worldwide. Curly leaf parsley is often used as a garnish. Fresh parsley contains useful amounts of vitamin C, calcium, iron and potassium. Parsley is also high in bioflavonoids and other anticancer compounds.

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